South Beach Chicken Skillet Recipes

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SOUTH BEACH PARMESAN GARLIC CHICKEN



South Beach Parmesan Garlic Chicken image

South Beach

Provided by SK H

Categories     Chicken

Time 35m

Number Of Ingredients 4

1/2 c parmesan cheese
1 envelope of good seasons italian dressing
1/2 tsp garlic powder
6 boneless skinless whole chicken breasts

Steps:

  • 1. Cut Chicken to make 12 pieces Mix cheese, garlic powder, and salad dressing mix
  • 2. Moisten chicken with water; coat with cheese mixture
  • 3. Bake at 400 degrees for 20 to 25 minutes or until chicken is cooked through

SOUTH BEACH BALSAMIC CHICKEN



South Beach Balsamic Chicken image

Make and share this South Beach Balsamic Chicken recipe from Food.com.

Provided by Tarbean

Categories     Chicken Breast

Time 25m

Yield 6 serving(s)

Number Of Ingredients 8

6 boneless skinless chicken breast halves
1 1/2 teaspoons fresh rosemary, minced or 1/2 teaspoon dried rosemary
2 garlic cloves, minced
1/2 teaspoon fresh ground black pepper
1/2 teaspoon salt
2 tablespoons extra virgin olive oil
4 -6 tablespoons white wine (optional)
1/4 cup balsamic vinegar

Steps:

  • Rinse the chicken and pat dry. Combine the rosemary, garlic, pepper, and salt in a small bowl and mix well. Place chicken in a large bowl. Drizzle with the oil, and rub with the spice mixture. Cover and refrigerate overnight.
  • Preheat oven to 450. Spray a heavy roasting pan or iron skillet with cooking spray. Place chicken in pan and bake for 10 minute Turn chicken over. If drippings begin to stick to the pan, stir in 3-4 Tbs water or wine if using.
  • Bake about 10 min til thermometer registers 160 and juices run clear. If the pan is dry, stir in another 1-2 Tbs of water or wine to loosen the drippings. Drizzle the vinegar over the chicken in the pan.
  • Transfer the chicken to plates. Stir the liquid in the pan and drizzle over the chicken.

Nutrition Facts : Calories 185.8, Fat 7.6, SaturatedFat 1.3, Cholesterol 75.5, Sodium 333.5, Carbohydrate 2.3, Fiber 0.1, Sugar 1.6, Protein 25.2

SOUTH BEACH CHICKEN SKILLET



South Beach Chicken Skillet image

This is a quick and easy meal suitable for the South Beach diet on a week night. The amount of spices listed here give the chicken a very mild kick. This is not a hot dish, although you could make it so if you wished.

Provided by _Pixie_

Categories     One Dish Meal

Time 30m

Yield 2 serving(s)

Number Of Ingredients 12

2 boneless skinless chicken breasts, cut into 1 inch chunks
2 teaspoons olive oil
1 clove garlic, minced
2 small onions, peeled and cut into eigths
1 green bell pepper, deseeded and cut into 1 to 1 1/2 inch chunks
1 orange bell pepper, deseeded and cut into 1 to 1 1/2 inch chunks
1 yellow bell pepper, deseeded and cut into 1 to 1 1/2 inch chunks
1 teaspoon paprika
1 teaspoon chili powder
1 teaspoon garlic powder
1 pinch cayenne pepper, to taste
salt and pepper, to taste

Steps:

  • Brush the entire bottom of a large nonstick skillet with the olive oil using a pastry brush.
  • Cook the garlic for about a minute over a medium heat then add the chicken, stirring as required to cook all the sides of the chunks.
  • Sprinkle the paprika, chili powder, garlic powder, and cayenne pepper over the chicken and stir to evenly coat.
  • Add the onion and cook for a minute or two before adding all the peppers.
  • Cook stirring occasionally until the peppers are tender and the chicken is done.
  • Add salt and pepper to taste and stir well to mix.

SOUTH BEACH CHICKEN



South Beach Chicken image

Make and share this South Beach Chicken recipe from Food.com.

Provided by Matt Booth

Categories     Chicken Breast

Time 55m

Yield 4 serving(s)

Number Of Ingredients 9

1 cup reduced-fat ricotta cheese
1/2 teaspoon dried oregano
1/4 teaspoon salt
1/4 teaspoon ground black pepper
4 boneless skinless chicken breast halves
1/2 tablespoon garlic powder
2 tablespoons extra virgin olive oil
1 cup crushed tomatoes
4 slices reduced-fat mozzarella cheese

Steps:

  • Combine the ricotta with the oregano, salt, and pepper. Blend together.
  • Pretreat a large baking dish with PAM or rub the bottom with some olive oil so it doesn't stick.
  • Rub the chicken with the garlic powder. Heat the oil in a large skillet over medium-high heat. Add the chicken and cook for 10 minutes per side. You'll be tempted to move the chicken around but don't for at least 7 minutes, then check to see that it's not burning. Turn it over and do the same on the other side. Place the chicken breasts, side by side, in a lorge baking dish and allow to cool.
  • Preheat the oven to 350°F.
  • Spoon 1/4 cup of the cheese mixture and 1/4 cup tomatoes onto each chicken breast. You can be liberal. Top each chicken breast with 1 slice mozzarella. Bake for 20 minutes, or until a thermometer inserted in the chicken registers 170°F.

Nutrition Facts : Calories 282.6, Fat 12.9, SaturatedFat 4.2, Cholesterol 86.6, Sodium 539.6, Carbohydrate 5.8, Fiber 1.1, Sugar 3, Protein 34.8

BROCCOLI CHICKEN DIJON (SOUTH BEACH DIET)



Broccoli Chicken Dijon (south Beach Diet) image

This recipe comes from krafthealthyliving.com. I haven't tried it yet, but it looks wonderful! As soon as I get a chance to make this dish, I'll let you all know how it is.

Provided by Mindi Bunch

Categories     Chicken Breast

Time 30m

Yield 4 serving(s)

Number Of Ingredients 7

1/2 cup reduced-sodium chicken broth
1 tablespoon light soy sauce
4 cups broccoli florets
1 garlic clove, minced
1 tablespoon olive oil
1 lb boneless skinless chicken breast, cut into thin strips
2 tablespoons Dijon mustard

Steps:

  • Mix chicken broth and soy sauce; set aside.
  • Cook and stir broccoli and garlic in hot oil in large skillet on medium-high heat until crisp-tender.
  • Remove from skillet; cover to keep warm.
  • Add chicken to skillet; cook and stir 3 to 4 minutes or until cooked through.
  • Add broth mixture; mix well.
  • Bring to boil.
  • Reduce heat to medium-low.
  • Stir in mustard until well blended.
  • Return broccoli mixture to skillet; mix lightly.
  • Cook until heated through, stirring occasionally.

Nutrition Facts : Calories 192.8, Fat 7, SaturatedFat 1.2, Cholesterol 72.6, Sodium 496.5, Carbohydrate 5, Fiber 0.3, Sugar 0.2, Protein 27.7

SOUTH BEACH CHICKEN-PISTACHIO SALAD



South Beach Chicken-Pistachio Salad image

Make and share this South Beach Chicken-Pistachio Salad recipe from Food.com.

Provided by Tarbean

Categories     Meat

Time 35m

Yield 4 serving(s)

Number Of Ingredients 12

1/2 cup pistachio nut, shelled and finely ground
3/4 teaspoon salt
1/2 teaspoon black pepper, freshly ground (plus a pinch)
4 boneless skinless chicken breast halves
2 tablespoons extra virgin olive oil
1/2 cup sweet white onion, diced
1 head romaine lettuce
1 teaspoon sweet white onion, grated
1 large avocado, pitted and peeled
3 tablespoons extra virgin olive oil
3 tablespoons fresh lime juice
1 tablespoon water

Steps:

  • To make the salad:.
  • Preheat the oven to 375. Mix the nuts in a pie plate with 1/2 tsp salt and 1/2 tsp pepper. Press the chicken into the nuts. Heat 1 Tbs of the oil in a skillet and cook the breasts, 2 min per side. Place the breasts in a baking dish and bake for 15 min or til thermometer registers 160 and juices run clear.
  • Heat the remaining Tbs of oil in a nonstick skillet over high heat. Add the diced onion, 1/4 tsp salt, and a pinch of pepper. Cook til the onion is browned.
  • Line 4 serving plates with lettuce. Slice the chicken breasts and arrange 1 breast on top of the lettuce on each place. Serve with the dressing.
  • To make the dressing:.
  • Puree the onion, avocado, oil, lime juice, and water in a blender.

Nutrition Facts : Calories 499.9, Fat 34.5, SaturatedFat 4.9, Cholesterol 68.4, Sodium 531, Carbohydrate 17.8, Fiber 9.3, Sugar 4.5, Protein 33.8

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